Hoboken Health Corner: May 2011

Perfect reminder now that beach weather is upon us!

Why is breakfast the most important meal of the day?

By Leslie Goldstein, RD

Adults who eat breakfast daily weigh less and have a lower body mass index (BMI) than those who skip meals. Eating breakfast kick starts your metabolism for the day, allowing your body to burn calories for energy during the day.

Additional benefits of having breakfast? Breakfast also helps you to focus and concentrate better at work or school and provides you with increased energy and improved memory. It also helps to reduce your intake of food later in the day by keeping you full through the morning.

Start your day with a healthy, nutrient and fiber rich breakfast of whole grains, low fat dairy and fruit! Carbohydrates will give you energy and protein will keep you full longer.

AVOID pastries that are high in fat, calories, sugar and sodium and will not provide nutrients and fullness but will only cause weight gain.

What should I eat for breakfast?

  • Instant oatmeal (choose one with at least 3 grams of fiber per serving!) made with skim milk; add berries or dried fruit, chopped almonds or walnuts
  • Low fat or fat free plain yogurt mixed with berries and cereal or low fat granola
  • 2 egg whites scrambled with whole wheat toast or English muffin and fruit
  • 1 cup whole grain cereal with fruit and low fat milk
  • 2 slices of whole wheat toast with peanut butter or almond butter

No time for breakfast? Have it on the go!

  • Smoothie made with frozen berries, a banana and skim milk or yogurt
  • Whole grain toaster waffle with peanut butter
  • Hard boiled egg with 2 slices of toast
  • Breakfast burrito made with whole wheat tortilla, 2 scrambled egg whites, spinach and black beans
  • If you’re on the run don’t skip breakfast! Stop at Dunkin’ Donuts and pick up an egg white and cheese on an English muffin (260 calories), a Huevos rancheros wrap (220 calories) or an egg white veggie flatbread (330 calories)

Dining out for a weekend breakfast in Hoboken?

Try these light options…

Omelets (try egg whites and pile in the veggies!)

Pancakes (try adding fruit to your pancakes)

When dining out, make sure to go easy on the sides!! Small items can pack on large amounts of calories and fat! Check the calorie content of some of your favorites: Bacon: 100 calories a slice, hash browns: 400+ calories, sausage: 300 calories, croissants: 200+ calories.

Instead, try these lighter options: a side of berries, a banana, whole wheat toast or turkey sausage/bacon.

About Leslie Goldstein, RD

Leslie Goldstein is a Registered Dietitian (RD) practicing in North Bergen and Hoboken, New Jersey. Leslie is an avid exerciser who combines her nutrition knowledge and passion with motivational support in counseling to help her clients make lifestyle changes. Leslie specializes in weight management, general wellness, Diabetes, bariatric surgery, hypertension and cardiovascular disease. Leslie accepts most major insurances. www.healthystepnutrition.com 8100 Kennedy Blvd. North Bergen, NJ 07047 Ph: 201-378-3287 Email: LeslieGoldsteinRD@gmail.com

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15 Comments on "Hoboken Health Corner: May 2011"

mooshu
Member
mooshu

I’ve been having a love affair with Breakstone’s salted butter forever it seems. The stuff in the container, not the sticks. The sticks don’t taste as creamy and rich. I don’t eat an entire container in one sitting or anything ridiculous like that, but I must have a little of this particular butter on bread, pancakes, etc. It has to be this butter.

I have no intention of switching to margarine or low-fat crap. I feel better off with ingredients that are as pure (as least processed) as possible. Hard to find REAL organic anything so I go with my gut on certain things.

Journey
Member
Journey

my big breakfast.

one packet of Shop-Rite Organic Original Instant Oatmeal.
One serving of Flax seed
One serving of Pecans
One serving of frozen (thus not sweetened like dried and still has the good water content) cranberries
1 teaspoon of buckwheat honey
2 searvings of No sodium added Cottage Cheese.

Calories 671
Fat 31.4 g
Fiber 10.7 g
Carbs 61.1 g
Sodium 129.3 mg
Protein 42.7 g

Calorie Composition: 35% from carbs, 41% from fat and 24% from protein.

I feel full for hours and my blood sugar does not spike.

Journey
Member
Journey

ops missed 3 grams fiber. so make the 13.7 g.[quote comment=”207281″]my big breakfast.one packet of Shop-Rite Organic Original Instant Oatmeal. One serving of Flax seed One serving of Pecans One serving of frozen (thus not sweetened like dried and still has the good water content) cranberries 1 teaspoon of buckwheat honey 2 searvings of No sodium added Cottage Cheese.Calories 671 Fat 31.4 g Fiber 10.7 g Carbs 61.1 g Sodium 129.3 mg Protein 42.7 gCalorie Composition: 35% from carbs, 41% from fat and 24% from protein.I feel full for hours and my blood sugar does not spike.[/quote]

animal_lover
Member
animal_lover

I can’t believe some health snoot this morning commented on my Frappacino as a breakfast drink.

Hosea220
Member
Hosea220

It’s a myth that the fat in dairy is bad for you. Your body needs it and it’s healthy. Stick with whole milk and whole milk yogurt. It helps you lose weight as well (especially if you are nursing).

I know it’s not a popular opinion so if you only do one thing – switch back to regular butter. It is SO MUCH healthier than the chemical crap (i.e. margarine, can’t believe its not, etc etc).

http://tinyurl.com/2e3dz4e

truth1
Member
truth1

Body does need fat; however, this was a suggested breafast meal. At lunch, one can have suck intems as hard-boiled eggs, cheese, meat, chicken, turkey, fish and so on. This is the same for dinner. The key is to avoid sugar and flour products since they turn to sugar and fat and do not provide any significant nutritional value. The key is to have measured portions and to eat 6 oz. of salads and 6 oz of vegtables at lunch and dinner with no eating in-between. In most individuals, you will have healthy blood tests in the conventional areas as well. A good book is: The No Flour and Sugar Diet by Dr. Peter Gott and you can obtain in via the net. Stay well, safe and live longer. Have a great Memorial Day Weekend. 😛 [quote comment=”207249″]It’s a myth that the fat in dairy is bad for you. Your body needs it and it’s healthy. Stick with whole milk and whole milk yogurt. It helps you lose weight as well (especially if you are nursing).I know it’s not a popular opinion so if you only do one thing – switch back to regular butter. It is SO MUCH healthier than the chemical crap (i.e. margarine, can’t believe its not, etc etc).[/quote]

truth1
Member
truth1

Please excuse typos and 2 oz. of virgin olive oil with the salad.[quote comment=”207288″]Body does need fat; however, this was a suggested breafast meal. At lunch, one can have suck intems as hard-boiled eggs, cheese, meat, chicken, turkey, fish and so on. This is the same for dinner. The key is to avoid sugar and flour products since they turn to sugar and fat and do not provide any significant nutritional value. The key is to have measured portions and to eat 6 oz. of salads and 6 oz of vegtables at lunch and dinner with no eating in-between. In most individuals, you will have healthy blood tests in the conventional areas as well. A good book is: The No Flour and Sugar Diet by Dr. Peter Gott and you can obtain in via the net. Stay well, safe and live longer. Have a great Memorial Day Weekend. [/quote]

truth1
Member
truth1

That’s 2 tablespoons of the olive oil….[quote comment=”207289″]Please excuse typos and 2 oz. of virgin olive oil with the salad.[/quote]

truth1
Member
truth1

8 oz. Yogurt, 6 oz. fresh fruit, 1 oz. whole grain cereal is the ticket ❗ For example, 8 oz Chobani GREEK PLAIN non-fat yogurt provides 25g of protein; 6 oz. of fresh fruit speaks for itself; and 1 oz. of Uncle Sam Toasted 100% WHOLE GRAIN berry flakes and Flaxseed has 10g Fiber, Omega-3 fatty acides from flaxseed and 7g protein. 1 oz. of Fiber One or Oatmeal can be used in place of the US. Hopefully, this supplements this fine breakfast article. 😛

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